Rice vs. Prunes — In-Depth Nutrition Comparison
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What are the main differences between rice and prunes?
- Rice is richer in folate, selenium, and vitamin B1, yet prunes are richer in vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, and vitamin B6.
- Prunes' daily need coverage for vitamin K is 50% higher.
- Rice has 25 times more selenium than prunes. Rice has 7.5µg of selenium, while prunes have 0.3µg.
- Prunes have a lower glycemic index than rice.
We used Rice, white, long-grain, regular, enriched, cooked and Plums, dried (prunes), uncooked types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +29% |
| Contains more ZincZinc | +11.4% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +57.9% |
| Contains more SeleniumSelenium | +2400% |
| Contains more MagnesiumMagnesium | +241.7% |
| Contains more CalciumCalcium | +330% |
| Contains more PotassiumPotassium | +1991.4% |
| Contains more CopperCopper | +307.2% |
| Contains more PhosphorusPhosphorus | +60.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +219.6% |
| Contains more FolateFolate | +1350% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +975% |
| Contains more Vitamin B2Vitamin B2 | +1330.8% |
| Contains more Vitamin B3Vitamin B3 | +27.5% |
| Contains more Vitamin B6Vitamin B6 | +120.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +381% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 59.5µg | 50% |
| Fiber | 0.4g | 7.1g | 27% |
| Copper | 0.069mg | 0.281mg | 24% |
| Potassium | 35mg | 732mg | 21% |
| Fructose | 12.45g | 16% | |
| Folate | 58µg | 4µg | 14% |
| Vitamin B2 | 0.013mg | 0.186mg | 13% |
| Selenium | 7.5µg | 0.3µg | 13% |
| Carbs | 28.17g | 63.88g | 12% |
| Vitamin B6 | 0.093mg | 0.205mg | 9% |
| Vitamin B1 | 0.163mg | 0.051mg | 9% |
| Manganese | 0.472mg | 0.299mg | 8% |
| Magnesium | 12mg | 41mg | 7% |
| Calories | 130kcal | 240kcal | 6% |
| Phosphorus | 43mg | 69mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin B3 | 1.476mg | 1.882mg | 3% |
| Iron | 1.2mg | 0.93mg | 3% |
| Vitamin E | 0.04mg | 0.43mg | 3% |
| Calcium | 10mg | 43mg | 3% |
| Starch | 5.11g | 2% | |
| Choline | 2.1mg | 10.1mg | 1% |
| Vitamin B5 | 0.39mg | 0.422mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Protein | 2.69g | 2.18g | 1% |
| Fats | 0.28g | 0.38g | 0% |
| Net carbs | 27.77g | 56.78g | N/A |
| Sugar | 0.05g | 38.13g | N/A |
| Zinc | 0.49mg | 0.44mg | 0% |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.077g | 0.088g | 0% |
| Monounsaturated fat | 0.088g | 0.053g | 0% |
| Polyunsaturated fat | 0.076g | 0.062g | 0% |
| Tryptophan | 0.031mg | 0.025mg | 0% |
| Threonine | 0.096mg | 0.049mg | 0% |
| Isoleucine | 0.116mg | 0.041mg | 0% |
| Leucine | 0.222mg | 0.066mg | 0% |
| Lysine | 0.097mg | 0.05mg | 0% |
| Methionine | 0.063mg | 0.016mg | 0% |
| Phenylalanine | 0.144mg | 0.052mg | 0% |
| Valine | 0.164mg | 0.056mg | 0% |
| Histidine | 0.063mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.4% |
| Contains more WaterWater | +121.3% |
| Contains more FatsFats | +35.7% |
| Contains more CarbsCarbs | +126.8% |
| Contains more OtherOther | +528.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.5% |
| Contains more Mono. FatMonounsaturated fat | +66% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
